CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Four sets of:

20 Seconds of V-Ups

10 Seconds of Rest

20 Seconds of Cossack Squats

10 Seconds of Rest

20 Seconds of Plank Walks

10 Seconds of Rest

20 seconds of Scapular Pull-Ups

10 Seconds of Rest

20 Seconds of Jumping Squats

10 Seconds of Rest

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run

immediately followed by…

Three rounds of:

15 Wall Ball Shots (20/14 lbs)

10 Push-Ups

5 Strict Pull-Ups